With aging, bodily changes occur: loss of muscle mass, increased fat mass and reduced the amount of water. At the same time, protein, calcium and vitamin D are less well absorbed by the body. To preserve the principal bone and muscle, proper nutrition and little physical activity are essential. Avoiding falls and retain some autonomy pass through a good diet and maintaining physical activity. Follow these tips and you will keep the shape and balance!
Calcium, protein and vitamins!
Hip, wrist or spine ... osteoporosis is responsible each year for 130,000 fractures. And older people are not the only ones concerned. Since the fifties the condition we face: almost one in two women will suffer a fracture related to this "fragile bone disease. How to cope with this loss of bone mass? The preferred element is calcium! 99% of the mineral are located in the skeleton, which contains more than one kilogram in adults.
After 55 years, the daily requirements for calcium are 1.2 grams, or about one liter of milk!The main sources of calcium are milk, cheese and some vegetables. You can also find calcium in some dried fruit, vegetables or seafood, fish or eggs. By diversifying your sources of calcium do you avoid focusing on dairy products may be too high in fat. Too fat, these foods promote weight gain and increased cardiovascular risk. In summary, take a milk product four times per day.
Vitamin D that the body produces when exposed to sunlight helps set the calcium in bones.So do not stay cloistered and out as often as possible! And to be sure not to miss vitamins, take our testing "Do you lack vitamins?"
Finally, a good source of protein is also essential. Think of meat, fish or eggs. Do not wait until thirsty to drink. A liter and a half to two quarts of water or soft drinks per day are recommended.
Healthy diet and physical exercise: the power balance
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My stuff against motion sickness
You are not comfortable with transport? By plane, car or boat, you have the stomach to my lips? Do not worry, this is common, but uncomfortable Benin. Motion sickness is caused by a lag between visual information and the center of balance. However, how about it?
What to do against the sickness?
* Do not leave or too full stomach or empty stomach. A light meal or snack and not too fat is needed with the departure. Prefer solid foods or liquids.
* During the trip a few eating regular solid foods and low fat.
* Sit in the direction of travel.
* Select a stable place: at the front of the car or bus, in the center of the boat, at the wings in flight. By boat, you may prefer to travel on the bridge by setting the skyline.
* Circulate the air.
* Minimize visual activity: look away rather than focus on distant objects or just look inside, do not read or write ....
* Divert your attention with quiet activities, like games, music, discussion.
* Restrict the movements of the head and body.
* Avoid odors (tobacco, perfume, ...). Food
* Consume ginger (fresh, dry, powder, tea, syrup ... whatever).
* Press the P6 acupuncture point located in the middle of the wrist, inside, three fingers under the wrist crease.
* Take a half-hour before starting a medication prescribed by your doctor: scopolamine, antihistamine H1, dopamine antagonists, tranquilizers.
* You can also try homeopathy: Cocculus indicus, Tabacum ...
* In case of nausea, moderate your activities, stay calm and take several deep breaths and slow to relax. Apply a wet compress on your forehead. Snack on something bland, biscuit, bread, biscuit ...
* If vomiting, drink some sugar water to offset the losses.
Disadvantages of skip meals
Compensate. In the minds of many, skip one or more meals can offset some excess calories consumed here and there. And even skip meals permission to abandon food then. In the morning I 'm not hungry. At noon, this is not good or / and I don 't have time. That evening when I return, I can in good conscience have my fill more that it don 'need.
The strategy has a certain sense, but those who do so are not generally in good shape: the tendency to overweight. The performance that day is not optimal (low energy). Place is wide open to snacking, nibbling that can not forget the sly existence in the evening when sitting down to dinner ("I have nothing to eat all day"). The "nibbling" is not inherently bad, if it is controlled: nothing bad to take effect in the event at 10am and taste, quite the contrary. But too often, it is a question of a breakdown become urgent and what is available often is not a dietary standpoint the happiest (pastries, sweets or biscuits different example).
It s way to power is a disaster: the supply of energy to the body is completely unbalanced and conversely the needs of the organization. Deprivation of food during the day creates a legitimate and compelling desire (physiological and psychological) to eat well at night. The day, the body is idling for lack of energy. At night, it stores as fat, excess calories consumed in the evening.
A final word to fill in the table; alcohol. If the evening, you happen on a regular basis for a bottle of wine or sip a cocktail or two, the situation is worse. Each g of alcohol contains 7 calories, but it is a question of "empty calories". The agency may restrict use it for constructive purposes, nor the store. He is forced to burn a priority, leaving those from food grow fat reserves. ----> The alcohol makes you fat. In addition to numerous scientific studies show that consumption of alcohol limit of up to 10-20% muscle growth.
If you're still here, I should not have you morale, quite the contrary. But if this observation is yours (and there 's nothing wrong with that), it must be done. Do longer pretend not to see or do not know, do not underestimate your "through". If you're willing to change, change for the better, then you must open your eyes, objectively analyze your eating habits so as to modify those that are bad. With the will, strong will and good environment, that is possible. Others have done, so do not stay longer on the sidelines. Get involved!
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Improve your concentration:
In the previous chapters, you have seen that concentration is very important in developing a good memory. But the problem is how to concentrate on something. To concentrate means to focus on something you want to learn. One is not able to concentrate mainly because the mind wanders from one to another. When there is such a wandering, it is very difficult to remember what you have studied.
Therefore, it is very necessary that you try to improve your concentration too. Here are a few tricks. Try them out. They will surely help you to improve your concentration. Take some breathing exercises. The best way to breath is to take it from your belly. Many people do not know this mode of breathing. Take several deep, slow breaths from your belly. Stomach breathing activates the brain. It improves your concentration and memory.
Deep breathing also increases the oxygen flow to your brain cells. As a result they will become more active. Select an appropriate place to study. Make self examination to find out what usually disturbs you. If it is the noise of some children, avoid it. If it is music, switch it off.
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